Most people know which foods to avoid for a healthy heart. But do you often think about how the food you eat affects your brain?
It has been scientifically proven that diet can affect brain health. “The brain represents about 2 percent of our body weight but consumes about 20 percent of all our calories,” he said. Dr. Robert Melillobrain researcher, clinician, autism specialist, and founder of The Melillo Center in Long Island, New York. “The brain uses more calories than any other organ in our body; “What we eat can have a big impact on our brain.”
Diet and nutrition are essential to keep the brain healthy. “Proper nutrition is the foundation on which our mental acuity and vitality rests,” he said Dr. Brett OsbornHe is a board-certified neurosurgeon and a physician at St. Louis in Jupiter, Florida. Chief of neurosurgery at St. Mary’s Medical Center. “Just like we take care of our body through exercise and a balanced diet, nourishing our brain with the right nutrients is crucial for a vibrant and young mind.”
Although scientists still don’t know what causes Alzheimer’s disease, a type of dementia, many think diet and environmental factors play a role. A study in the journal NeurologyResearch published in November 2022 showed that increasing flavonoid-rich foods reduces the likelihood of developing dementia.
“The two main sets of factors that trigger Alzheimer’s are decreased energy (blood flow, oxygen saturation, mitochondrial function, and ketones) and increased inflammation from a variety of pathogens, toxins, and metabolic diseases,” he explained. Dr. Dale Bredesena neuroscience researcher and neurodegenerative disease expert. “Diet and environmental factors influence both energy and inflammation through multiple mechanisms and therefore play important roles in treating both Alzheimer’s and cognitive decline.”
Dr. According to Philip Gold, cchief of neuroendocrine research andsenior investigator at the National Institute of Mental Health, “The most important positive environmental influences include exercise, educational attainment, and cognitive ‘exercise’ across the lifespan, which are extremely important.” Getting enough sleep is also very important. “Adequate sleep is also critical, in part because the brain repairs itself during sleep,” he said.
Regularly consuming foods that are not good for you can have negative consequences on both the body and the brain. “An unhealthy diet can negatively impact the gut microbiota, leading to inflammation and potentially affecting the brain,” Osborn said. “Obese people, many of whom have an unhealthy gut microbiome, are at significant risk for developing Alzheimer’s dementia,” he added.
So, which foods are most beneficial to brain health? Experts list it below.
Avocado
Love eating guacamole, smashing avocado on toast, or chopping it into a salad or rice bowl? Avocados have healthy monounsaturated fats, and according to Bredesen, “These help reduce vascular disease and provide excellent energy for the brain, without the problems associated with simple carbohydrates or saturated fats.”
Broccoli
If you love steamed broccoli with melted cheese on top, a stir-fry, or a veggie you sneak into your smoothie, you might want to find more ways to enjoy this crunchy veggie.
“Broccoli is a cruciferous vegetable that contains compounds like sulforaphane, which have been linked to reduced inflammation and improved brain health,” Osborn said. A 2019 study published in the journal Brain Circulation Studies show that sulforaphane is an important antioxidant and has anti-inflammatory properties that have the potential to protect the nervous system and reduce the burden of common diseases in the body.
blueberry
If you love adding blueberries to your morning yogurt, your brain will thank you. “Blueberries contain flavonoids, which are neuroprotective and have been shown to increase neuroplasticity and cerebral blood flow,” he said. Lynn A. SchaeferPh.D., is a board-certified clinical neuropsychologist on Long Island. A randomized, double-blind, placebo-controlled study has been published. Nutritional Neuroscience In 2022, older adults who consumed wild blueberries showed an increase in processing speed, suggesting that blueberries may slow cognitive decline.
And these little berries are packed with antioxidants, including anthocyanins. Anthocyanins “may help protect the brain from oxidative stress and inflammation,” Osborn says. She eats blueberries every day, either in a smoothie or on top of a salad.
eggs
Eggs are known to be a good protein option, especially for those who are vegetarian or follow a plant-based diet. There’s another reason to celebrate eggs: egg yolks contain choline. Choline is an essential nutrient and is important for producing acetylcholine.
“Acetylcholine is a neurotransmitter that is very important for the parasympathetic nervous system and important for memory,” Melillo explained. Choline is found in different foods, but the highest concentration is in egg yolks. According to Gold, “Acetylcholine neurotransmission, which is critical for normal cognition, is markedly reduced in Alzheimer’s disease.”
oily fish
Salmon, sardines and mackerel are examples of fatty fish that contain omega-3 fatty acids. “These essential oils are crucial for maintaining brain health and have been linked to improved memory, mood regulation and reduced risk of cognitive decline,” Osborn said. Omega-3 fatty acids are also important for creating new nerve cells and protecting brain cells from damage, according to Gold.
leafy greens
Doctors and nutritionists encourage patients to eat more green leafy vegetables because they are rich in nutrients. “Leafy greens like spinach and kale are full of vitamins, minerals and antioxidants,” Osborn said. “They support healthy brain function by reducing inflammation and improving cognitive performance.” Magnesium is an important mineral in green leafy vegetables; Melillo says this helps the body relax, lowering blood pressure and the effects of stress.
tuna
Tuna is a low-fat fish and contains the amino acid tyrosine, an important component in the production of neurotransmitters in the brain. “Tyrosine is used to make dopamine and norepinephrine, two of the main neurotransmitters in the brain,” Melillo explained. “Dopamine is more of a left brain neurotransmitter, and norepinephrine is more of a right brain neurotransmitter.” Tuna also contains high concentrations of creatine. “Creatine facilitates water entry into brain and muscle cells, preventing them from dehydrating,” Gold said.
Turmeric
Spices provide plenty of flavor and, as a bonus, may contain important compounds the body needs. Turmeric is a common ingredient grated fresh, chopped, or used as a powder in curries. “Turmeric, which contains curcumin, is notable for having anti-inflammatory effects and also binding to both amyloid and tau associated with Alzheimer’s disease, so it has multiple mechanisms to support brain health,” Bredesen said.
A study published in the journal molecules In February 2023, curcumin was shown to be antimicrobial and neuroprotective in various neurodegenerative diseases, including Alzheimer’s disease.
Ginger
Another spice used both fresh and in powder form is ginger. “Ginger is a powerful anti-inflammatory agent that has been shown to improve cognitive function,” Osborn said. “Antioxidant effects are also thought to protect neurons against oxidative stress, which underlies neurodegenerative diseases such as Parkinson’s and Alzheimer’s disease.”
ginkgo biloba
Ginkgo biloba is known to improve memory and cognitive function. Dr. “It is believed to improve blood flow to the brain and protect brain cells from oxidative damage,” Osborn said. “Some research supports its potential benefits in age-related cognitive decline.”
fermented foods
Fermented foods such as kimchi, kefir, kombucha, sauerkraut and yogurt may also be beneficial for the brain. “Research has revealed that the brain and gut communicate through the nervous system as well as the immune system,” Schaefer said. “Therefore, replacing bacteria in the gut with probiotics and prebiotics and not overdoing antibiotics may play a role in improving brain function.”
According to Osborn, “Foods that promote a healthy microbiome will likely serve as ‘medicines’ to treat or slow the onset of all age-related diseases, including those affecting the brain.”